Calm guide
Panic attack on a plane: what to do
A panic attack is frightening but, according to the NHS, not dangerous, and most last between 5 and 20 minutes. In your seat: breathe slowly and deeply, focus on your senses, remind yourself it will pass, and tell the cabin crew, who are trained to help.
This page is general information, not medical advice. If you have a health condition, talk to your doctor before you fly.
What's happening
A panic attack is a sudden wave of fear with strong body signals: a racing heart, fast breathing, sweating, tingling, a feeling that something terrible is about to happen. The NHS describes panic attacks as frightening but not dangerous, and says most last between 5 and 20 minutes. It will pass, even while it feels like it won't.
In your seat, step by step
- Belt fastened, feet flat on the floor. Feel the seat holding you.
- Breathe slowly and deeply, as the NHS suggests: in through your nose for about four counts, out through your mouth a little longer. Keep going for a few minutes.
- Name what you sense: five things you can see, four you can touch, three you can hear. It brings attention back to the cabin.
- Say it to yourself: "This is a panic attack. It's not dangerous. It will pass."
- Press the call button and tell the crew. You don't need to explain much; "I'm having a panic attack" is enough.
If turbulence set it off
Look at your forecast. If you're inside a bumpy part, check how long it should last; often it's a matter of minutes. Remember what the bumps are: air, not a problem with the aircraft. Our guides on what turbulence feels like and whether it's dangerous are worth reading before your next flight, when you're calm.
After the flight
If panic attacks keep coming back, or fear of flying is limiting your life, the NHS recommends talking therapy such as CBT. It works, and many people fly comfortably after it. See fear of flying: a calm plan.
Questions people ask
How long does a panic attack last?
The NHS says most panic attacks last between 5 and 20 minutes. Even when it feels endless, it rises, peaks and fades.
Can a panic attack hurt me?
The NHS describes panic attacks as frightening but not dangerous. If you have chest pain or other symptoms you're unsure about, tell the crew; they can get medical help on board.
Should I tell the flight attendants?
Yes. Cabin crew deal with nervous passengers all the time. They can check on you, bring water, explain what's happening and, if needed, ask for medical help.
Sources
We write these guides for passengers, from official and peer-reviewed sources. They are not medical advice and not for flight operations. How our forecast works.